Men's health care has always been concerned by people, especially for the current urban people. They are faced with such pressure and entertainment every day, and their diet is not healthy. So be sure to note that the following foods are important for men's health.
What foods are the consensus of nutritionists, how much of these foods are consumed each week, and what benefits do you get from these foods?
1, olive oil
Recommendation: Ingest two tablespoons of olive oil per day, each spoon containing 119 units of calories
Olive oil is rich in monounsaturated fatty acids that are beneficial to the human body and is especially important for protecting the heart. Researchers have found that monounsaturated fatty acids are effective in reducing the risk of heart disease compared with saturated fatty acids. However, this is not the only benefit of olive oil. The American authoritative magazine Nature says olive oil contains anti-inflammatory protein components, which means it can help relieve pain and swelling like anti-inflammatory drugs such as ibuprofen. Olive oil can be used as a cooking oil and salad seasoning, add a spoonful of olive oil a day in the recipe, your intake of protein is very impressive.
2, turkey breast
Recommendation: Take 3 turkey breasts per week, each intake of 85 grams containing 72 units of calories.
Every 30 grams of peeled turkey breast contains 7 grams of protein, which can effectively promote muscle growth. Turkey meat is also rich in vitamin B, zinc (which promotes cell growth) and selenium, an "anti-cancer element." Elizabeth Ward, a nutritionist in Massachusetts, said: “Turkey is rich in amino acids, but almost no saturated fat, which is very healthy. Turkey is rich in protein is also easy to have a sense of satiety, thus avoiding the possibility of overeating. ."
3, green tea
Suggestions: Drink 1-3 cups of green tea per day with 2 units of calories per cup.
From anti-cancer to weight loss to delaying Alzheimer's disease, green tea can play a role in almost every major illness. Professor Moore said that whether it is hot or cold water, just adding a little green tea is good for your body. If you don't like tea bags, try liquid green tea extract and pour it in the water. Wow! Instant green tea is all right.
4, eggs
Recommendation: Eat 3-7 eggs per week, each containing approximately 74 calories
Nutritionist Elizabeth Ward said that people should eat 1 egg every day. Eggs are rich in amino acids necessary for growth of the human muscles, and a complex vitamin called choline that enhances memory. Eggs are one of the richest and most reliable sources of choline. Ward said: "The eggs contain almost all the nutrients needed for muscle growth."
5, Kariya (Quinaud aunt)
Suggestions: Eat 2-3 times per week, 318 units per 114 grams of calories
You may not be familiar with this kind of grain growing in the Andes, but it is very important. There is a soft, faint scent in Silicon Valley, which makes people who complain that whole grains are tasteless like it. The most important thing is that the protein contained in the cereal is higher than any other cereal and is called "king of cereal protein". Christopher Moore, a professor of nutrition at Louisiana State University, added: “Silk Valley is also rich in cellulose and vitamin B.â€
6, black beans
Suggestions: eat 2 times a week, 225 units per 225 grams of heat
Although black beans are small in size, they are more energetic and do not feel hungry for longer than other foods. There are two reasons for this: First, black beans are rich in cellulose, they fill your stomach more effectively and produce a sense of satiety. Second, black beans contain a very complex structure of carbohydrates, which when converted into energy in the body Will allow you to maintain a full day of energy. Like meat foods, black beans also contain a lot of protein, but there is no saturated fat that is ubiquitous in meat. Dr. Jennifer Bathgate, a nutritionist at Chicago, said: “Nutrient scientists recognize that a variety of legumes contain more protein.†Why do experts favor “black beans� The answer is simple. It is Black beans contain more cellulose than other beans.
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